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When you feel like quitting, think about why you started

Fitness is a key ingredient to a long, healthy firefighting career. The prevention of injuries is provided in the framework of fitness. Enhancing the fitness regimes of those who are already on the fitness train, while inspiring those who aren’t to join in. We aim to provide effective firefighter exercises and training workouts, the latest diet and nutrition recommendations, and awareness about the importance of developing a healthy mind, body, and soul connection.

Latest FITNESS & NUTRITION

The Good, the Bad, and the Ugly with Sugar

Our brains are wired to love and crave sugar. It’s very addictive, that’s part of why we love it so much. In fact, researchers have found that sugar is approximately eight times more addictive than cocaine.

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Returning To Work In Your Best Shape

By: John Hofman Complex and combination lifts are one of my favorite ways to train firefighters looking to get back into shape while at the same time addressing all their needs in an efficient manner. Time is always an issue when it comes to balancing your schedule between the firehall, your home, and the gym. […]

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Six Ways to Eat Slower

Research suggests that fast eaters may gain more weight over time relative to slower eaters. In contrast, slower eaters naturally consume less food and feel more full after the meal.

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8 SECRETS TO EATING OUT – THE HEALTHY WAY

Eating out and maintaining your health is possible with the right choices. Dodge the supersized portions and fried appetizers by using the following smart eating strategies. Plan ahead: if you know you will want a burger and fries or another meal off your typical plan, plan the rest of your day around that. Double up […]

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THREE MISTAKES TO AVOID AT THE GYM

By: Aaron Zamzow If you are not making progress, stop looking for supplements to cure your poor eating habits. Staying fit and healthy can be challenging at the best of times.  It is even more frustrating if you are working out and not seeing progress.  Over the past 25 plus years of working in the […]

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ON-THE-GO SMOOTHIES

Smoothies are a great way to boost your fruit and veggie intake without taking a ton of prep time. A morning smoothie is an easy grab for the commute into the station or made to sip on during line-up. Smoothies are a great way to boost your fruit and veggie intake without taking a ton […]

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CLEAN UP YOUR NUTRITION WITH THESE 3 STEPS

Take control of your nutrition with these simple steps. Make sure to drink lots of water, eat simple one-ingredient foods, like vegetables, lean meats, and fruits, read food labels and limit those sugars. HEALTHY EATING (OR DRINKING) STEP #1 Stay Hydrated: Drink Lots of Water.  Whether your body is turning food into fuel or working […]

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4 REASONS TO BUMP UP YOUR FIBER INTAKE

FITNESS & NUTRITION Eating enough fiber has numerous health benefits, including improvements in cardiovascular health and body composition. Without fruits, vegetables and whole grains — it can be challenging for firefighters to get enough fiber. Eating enough fiber has numerous health benefits, including improvements in cardiovascular health and body composition. Fiber is an indigestible form […]

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WANT GOOD ANSWERS? ASK BETTER QUESTIONS

Unless you’re asking a guru (who ALWAYS knows EVERYTHING regardless of ANYTHING), the answer to most questions pertaining to health and wellness will include the phrases “tell me more”, “can you clarify” or “it depends”.

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IMMUNE BOOSTING FOODS

Supporting the immune system is not about taking one supplement or avoiding certain foods. There is no quick fix. It’s about a comprehensive strategy to provide your body with what it needs to function at its best. Poor diet, stress, lack of sleep and too little exercise all have an effect on your well-being and […]

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FRUIT – FACT OR FICTION

Fruit is a delicious way to add essential vitamins, potassium and fiber to your diet. And, people who eat more fruits and vegetables have a reduced risk of chronic disease. What is fact or fiction when it comes to fruit? Fruit is too high in sugar – Fiction Fruit contains natural sugars like fructose, but […]

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RECOVERING AFTER SURGERY OR AN INJURY

Sometimes it takes a major setback to realize what you have. For a firefighter, even a minor injury can lead to frustration and possible weeks on light duty. It’s easy to push off appointments and assume time will heal any nagging pain. For many injuries, time does not heal all wounds. If you are still […]

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HELP! I AM OUT OF SHAPE

One of the biggest mistakes we make with our fitness goals is that we set “monstrous” goals that are extremely hard to obtain.  You do not know exactly when it happened but one day you look down toward your feet and they are not there. Instead of seeing shoes, you see this mound of clothing […]

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DUMB BEERS OR DUMBELLS? CHOOSE WISELY

One turns into two and two turns into six and before you know it, you’re three hours deep into the day, buzzed and unmotivated to do much else. Firefighters do a lot of talking about what they used to do, what they could do if they tried and what they want to do. But, many […]

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FUELLING BEFORE, DURING AND AFTER A WORKOUT

Glucose is a necessity for energy and needed for exercise. If we consume more glucose then we can use, the excess is stored as glycogen in the fat cells, while too little glucose may leave you feeling burned out and light-headed. So how much do you need? Most studies suggest 2.5g of carbohydrates per kg […]

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SECURE YOUR GAIT: FINDING THE RIGHT RUNNING SHOES

Don’t be intimidated by the sheer amount of choice during your next trip to the shoe store. We’ve all been there: our athletic shoes are looking a little worse for the wear and seem to be less comfortable than when we first bought them. Easy problem with an easy fix, right? If you have stepped […]

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